Vitamin D

It is darker in the mornings when I go to work.  As a matter of fact I would say it is like nighttime.  The fall equinox has passed and the hours of sunshine we get in our northerly location are significantly diminished.  The shortened days combined with the low angle of the sun results in very little natural Vitamin D production.  As sunlight strikes the skin chemical reactions occur and the body produces Vitamin D.  Canadians are very prone to being Vitamin D deficient.

Vitamin D is stored in the body so getting out in the summer sun helps to build up levels.  However skin cancer fears are keeping many people from going into the sun and when they do they cover up as much skin as possible.  Lack of exposure to the sun has been compounded in recent years by extensive use of sunscreens as well.  The UV rays that are blocked by sunscreens are the very ones necessary to stimulate Vitamin D production in the skin.
 
Vitamin D is an essential nutrient that is used in many body functions.  Deficiency is associated with bone diseases such as rickets, osteomalacia, and osteoporosis, as well as certain cancers, suppressed immune systems, tuberculosis, cardiovascular disease, juvenile diabetes, Alzheimer's, rheumatoid arthritis, depression, and premature aging.  That's a pretty significant list of problems in which Vitamin D deficiency can play a large roll even though it may not be the cause.

Vitamin D can be found in small amounts in fatty fish (catfish, mackerel, salmon, sardines, eel), beef liver, whole eggs, fish oils, and UV irradiated mushrooms (the only vegan source).  While most tanning beds produce only UVA rays, certain beds also produce the UVB rays which stimulate Vitamin D production.  For most Canadians the best option to get enough Vitamin D is to take supplements.  These are relatively inexpensive and widely available.  Supplements should be taken with fatty food or taken in a form where it is dissolved in fat.

The amount of recommended Vitamin D we should supplement with has changed significantly in the past few years as we've learned more about this nutrient.  Governments still recommend a minimum of 600 iu/day.  This may prevent overt deficiency, but for us Canadians it will be inadequate to keep us healthy.  The latest studies indicate that most of us should be taking approximately 4000 iu/day for adults and 2500 iu/day for those below age 8.  Many of us are so deficient that dosages in the 20,000 - 50,000 range may be needed to build our levels back up.  Your medical doctor can order a simple blood test that will give you your Vitamin D status and help you to monitor your supplementation.

Maybe we cannot get enough sunshine this time of year, but we can take Vitamin D supplements to help maintain our health.